Archive for October, 2016

WOD – 01/11/2016


Hilltop CrossFit – WOD

WARM UP

Tabata Double Unders (AMRAP – Reps)

Compare to Mon 17/10

SKILL

Metcon (No Measure)

10mins working on rings

OR

muscle up skill

CONDITIONING

Metcon (Time)

3 rounds

5-10-15-20m shuttle

5 burpees

10 ball slams (20/15)

200m air bike

Rest 2mins
*4 points of contact behind line on shuttle

** ball slams are 1 bounce only or the rep doesn’t count

WOD – 31/10/2016

Hilltop CrossFit – WOD

WARM UP

Warm-up (No Measure)

3 rounds of the Burgener Warm Up (2 pvc, 1 empty bar)

*Between each round do 10 pvc prone pass throughs and 10m duck walk

STRENGTH

Overhead Squat (2RM)

CONDITIONING

Metcon (Time)

7 rounds

5 strict pull ups

10 push ups

Run 100m

*14min cap

WOD – 29/10/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (3 Rounds for reps)

7mins

30 KB swings (24/16)

15 push ups

Rest 3mins

7mins

30 wall balls (9/6)

15 pull ups

Rest 3mins

7mins

30 burpees

15 cal air bike

WOD – 28/10/2016


Hilltop CrossFit – WOD

STRENGTH

Push Press (Find a heavy set of 7 in 12mins)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

16mins

15 box jumps (60/50)

12 T2B

Run 200m

WOD – 26/10/2016


Hilltop CrossFit – WOD

CONDITIONING

Metcon (Time)

21-15-9

Power clean (60/40)

Burpee to 30cm target

MOBILITY

ROMWOD (No Measure)

15-20mins stretching

WOD – 25/10/2016


Hilltop CrossFit – WOD

SKILL

Metcon (No Measure)

10mins on progressing your strict or kipping pull ups

OR

10mins on developing butterfly or butterfly c2b pull ups

SKILL/STRENGTH

Power Snatch + Hang Snatch + OHS (10mins to find a heavy single (1+1+1))

(1 + 2 + 3)

CONDITIONING

Metcon (Time)

3 rounds

Run 400m

15 thrusters (42.5/30)

WOD – 24/10/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Warm-up (No Measure)

Toes to Bar

EMOM for 6mins complete a small number of T2B or the skill level you’re at

CONDITIONING

Metcon (Time)

California Club

8 deadlifts (140/90)

40 weighted abmat sit ups (20/15lb)

80 double unders

20 C2B pull ups

80 wall balls (9/6)

20 C2B pull ups

80 double unders

40 abmat sit ups

8 deadlifts (140/90)

*20min time cap
Scaling Options:

110/70, 70/50kg deads

15/10lb sit ups

2:1 single skips

Strict pull ups

6/4kg wall balls

WOD – 14/10/2016


Hilltop CrossFit – WOD

STRENGTH

Power Clean and Jerk (Find a heavy single in 10mins)

Minimise the time the bar is on the front rack

CONDITIONING

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx = 42.5/30kg